OUTSIDE THE BOX
Fitting the Job to the Person via Ergonomics
by Michelle Fitzhugh-Craig
The science of ergonomics has been around since the first evidence of modern humans—from the concrete findings in 5th-century B.C.E. Greece to the late 18th and 19th centuries during Britain’s Industrial Revolution. It became even more front and center during World War II when military weaponry, machinery, and airplanes became increasingly complex.
Fast-forward to the popularity of computers, when those who were not scientists and engineers began to hear about ergonomic office furniture and equipment. It was between 1994 and 1996 that we saw the internet’s tremendous growth, when it went from a scientific and governmental research network to a commercial and consumer marketplace. Then in the late ’90s, the internet exploded. With this came students of all ages using desktops, then laptops, in schools; the need for personal and professional technology inside the home; and the mandatory use of computers in every field you can think of. However, the ubiquity of these devices brought on a need to address how they were taking a toll on our bodies.
In the workplace, employers are required to ensure that employees are safe. This includes making sure that all equipment, devices, and furniture meet federal standards and will not cause work-related musculoskeletal disorders (MSDs). “Ergonomics—fitting a job to a person—helps lessen muscle fatigue, increases productivity and reduces the number and severity of work-related MSDs,” the Occupational Safety and Health Administration (OSHA) explains. “Workers in many different industries and occupations can be exposed to risk factors … [such as] working in awkward body postures and performing the same or similar tasks repetitively. Exposure to these known risk factors for MSDs increases a worker’s risk of injury.”
Today, home businesses give many people the freedom and flexibility they look for in employment. Unfortunately, there is no one overseeing the prevention of the aforementioned MSDs. But it is possible to prevent “some of the health problems associated with seated work, such as neck and back pain and sore wrists and shoulders,” according to the Mayo Clinic. It states that chair height, equipment spacing, and desk posture all make a difference—and having the proper ergonomic workspace is the key. The following are things to consider in making your home office more comfortable and protecting your joint health in the future.
GENERAL TIPS
Your screen position is something people often ignore, especially with laptops. You should keep your screen about an arm’s length away—typically 20–40 inches—and make sure the top line of the screen is at or below eye level. Don’t tilt the monitor more than 10–20 degrees. When choosing a keyboard, make sure it is “close enough to your body so that you can comfortably hold your elbows at a 90-degree angle by your side, preventing shoulder fatigue,” Zapier reports.
Adding a soft wrist rest that runs the length of your keyboard can help prevent carpal tunnel syndrome. You may even want to consider forgoing the standard keyboard for one that is ergonomically designed. The mouse is another tool that people should pay attention to. In choosing one, make sure it fits comfortably in your hand and doesn’t force your wrist to bend in any awkward direction. Although all ergonomically designed office products and equipment are important, investing in a good chairis a must. Zapier suggests trying one out for about 30 minutes to see how your body feels sitting in it. The site recommends these considerations when shopping:
- Lumbar support—The curve in the back of the chair should support your lower spine, following the natural curve of your lower back.
- Seat depth—You should be able to sit comfortably with your lower back against the lumbar support and have about three or four fingers’ width between your legs and the edge of your seat.
- Chair height—When seated, your knees should be level with your hips or slightly below, and your feet should rest flat on the ground or on a footrest.
- Armrests—These should be positioned so that your shoulders remain relaxed and your elbows rest comfortably at your sides, parallel to the floor.
- Recline-ability—There are mixed reviews on the right chair posture (straight vs. slightly reclined). If you want to experiment with sitting at a slightly reclined angle, position your chair at roughly a 100- to 110-degree angle.
THE EXTRAS
If you’re spending a lot of time on the computer, the more items you buy that are made to assist your physical health, the better. The following are objects to consider and some sites that have made the work easier in finding what fits you best (see the sidebar below for the links):
- Mousepads—Who knew they matter? The Jerusalem Post lists pads that are both cushioned and incorporate gentle wrist rests.
- Footrests—Although far from the monitor and keyboard, how your feet are positioned can make a difference in posture. Creative Bloq recommends both hard and soft footrests, all of which are designed at an angle for comfort.
- Back cushions and seat cushions—If you still need more comfort while sitting, added support may help. You can find a variety of offerings recommended by Health, with selections for all body types and sizes.
- Adjustable standing desks—Although many do their best work while sitting, there are others who are more productive while standing. Desks that adjust and/or move freely are featured by Good Housekeeping.
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MICHELLE FITZHUGH-CRAIG is an award-winning journalist who is the owner of MFC3 Media (